Getting Back into the Game

[^_^]

Now, it's not like i'm 50 years old and I want to start playing again. But, i havn't really been on a competitive team in about 2 1/2 years (practicing regularly and playing once a week). I've joined a men's league now, very competitive with very good players, around the city of New Orleans. Now, for those of you who know how to get in and keep in shape, this is where you come into play.

I've seen my 8 pack reduced to 4 and my ability to run over 2 miles is diminished. I am still very fast, sprinting wise, but my sprinting endurance is shot. As a wing mid, i need that sprinting endurance and i need it fast. I've put on lots more muscle, which has been about the only positive thing i've done since i graduated high school...

so, mother fuckers, give me a routine that will get my ass back into shape

[Mikael]

Run-run-run. That's all you need. And polish your nails. It attracts the best luck possible. xD

[TheGodEmperor]

ok heres what you've got to do:

go to a 1/4 mile track

1 lap slow jog - 1 lap faster run - 1 lap same run as lap 2, but sprint the last 200 metres

repeat 3-4 times

your in-game endurance will increase exponentially, guaranteed

[a;sdlfkjas;df]

sprint to midfield, jog to endline, sprint to other endline, jog to midfield, sprint to endline, jog to other endline, repeat

or you could just find some cones and do those old agility,sprinting,jogging drills

or you could keep it simple and do:

monday--long sprints resembling HIIT http://en.wikipedia.org/wiki/High-intensity_interval_training
tuesday--xtrain
wednesday--speedwork (like anything less than or equal to 800.  preferably 200s, 400s, or 800s.  do them for time.  may mix it up some weeks with miles or 2miles)
thursday--rest
friday--short sprints w/(plyometrics or agility drills or other exercises or a combination of the three.  little rest in between)
saturday--xtrain
sunday--rest

or you could just do all HIIT

i know you know how to get into shape.  do what you feel like doing and remember to keep your resting intervals low for your sprints.  you're working primarily for anaerobic endurance.

you could go work out w/carlos.  what he does would probably translate very well

[moby]

the HIIT really helps i mean it helped me alot

especially on a treadmill

[^_^]

sprint to midfield, jog to endline, sprint to other endline, jog to midfield, sprint to endline, jog to other endline, repeat

or you could just find some cones and do those old agility,sprinting,jogging drills

or you could keep it simple and do:

monday--long sprints resembling HIIT http://en.wikipedia.org/wiki/High-intensity_interval_training
tuesday--xtrain
wednesday--speedwork (like anything less than or equal to 800.  preferably 200s, 400s, or 800s.  do them for time.  may mix it up some weeks with miles or 2miles)
thursday--rest
friday--short sprints w/(plyometrics or agility drills or other exercises or a combination of the three.  little rest in between)
saturday--xtrain
sunday--rest

or you could just do all HIIT

i know you know how to get into shape.  do what you feel like doing and remember to keep your resting intervals low for your sprints.  you're working primarily for anaerobic endurance.

you could go work out w/carlos.  what he does would probably translate very well

that sounds good, i can never find the right balance of weights and cardio though. something is always too fatigued

and when i work out with carlos, i can't make it past his warmups. his training sessions are 3 hours long. it's literally too much for me, although if i could manage to do it, i'd be in some incredible shape.

[a;sdlfkjas;df]

just do maintenance

i'd like to say that you can lift once a week and keep you where you're at, but i'm not sure

cardio is more important for you right now

and when i work out with carlos, i can't make it past his warmups. his training sessions are 3 hours long. it's literally too much for me, although if i could manage to do it, i'd be in some incredible shape.

do your own thing for a little bit and try it again

[oLi]

I would probably go to the gym like 2-3 times a week and only workout back, chest and legs and shoulders while I would go run for 2 days and rest the others.

[redsforlife]

run 2+ miles a day, and do some agility training and sprints. all you really need is to do this and make sure you do alot of stuff with the ball everyday as well. i would actually recommend doing agility and sprint training with the ball to that way you improve yourself both physically and technically at the same time.  lifting is optional in my opinion. if you lift i recommend you do light weights with many reps. also concentrate a little more on your upper body so you legs aren't too tired. you could also try something like using a punching bag to work your upper body if you don't like lifting. this will also build endurance. the only other thing i could recommend if you think your fitness is a little under par at the moment is to play a little more patiently and use your teammates as much as possible. i'm no saying that you don't do this or you can't, its just a thought to conserve energy at times in the game when you can.

[Normando]

Just play man, the more work with the ball the better. It would help to buy a speed ladder or use cones alot to help with quickness. In the end playing is the best help you can get, there's nothing like getting back into it like just playing whenever. Don't worry about fast long distance, with football that is ot much help, but lots of sprinting with jogging in between will do help.

[DanTheMan]

Just play man, the more work with the ball the better. It would help to buy a speed ladder or use cones alot to help with quickness. In the end playing is the best help you can get, there's nothing like getting back into it like just playing whenever. Don't worry about fast long distance, with football that is ot much help, but lots of sprinting with jogging in between will do help.

exactly... this topic is an enditement (spelling?) of whats wrong with football these days
sure, fitness is important
im one of the least fittest players on my team yet i score nearly every match... its about technique, vision, and teamwork

[redsforlife]

Just play man, the more work with the ball the better. It would help to buy a speed ladder or use cones alot to help with quickness. In the end playing is the best help you can get, there's nothing like getting back into it like just playing whenever. Don't worry about fast long distance, with football that is ot much help, but lots of sprinting with jogging in between will do help.

exactly... this topic is an enditement (spelling?) of whats wrong with football these days
sure, fitness is important
im one of the least fittest players on my team yet i score nearly every match... its about technique, vision, and teamwork

i 100% agree with both of you. if he has a pick-up game to play everyday, this is the best way to get himself back to match fitness.  the problem is that he lives in the usa, and there probably aren't many pick-up games to play. many people also like to do things like run and lift weights to train for their sport, and i believe that was more the terms of what he was asking for.  unfortunately in most cases the american game is about 85% about physical ability, and when all of the other players on the field play that way, you have to be able to physically compete.